Professional Swim Workouts by Professional Swim Coaches
Jun 15, 2016 – Podium Swimming – Threshold / Anaerobic Session

Jun 15, 2016 – Podium Swimming – Threshold / Anaerobic Session

Great threshold set. While this was done by my Open Water athlete, it’s a favorite of mine for any middle distance or distance athlete.

You can offer the extra minute break halfway through, or not. Depends on the athletes, of course. I, however, like the extra minute, as the intensity really goes up in the back half of the main set. Just not enough time to buffer the lactic acid and keep the pace. A good burn of a workout.

Workout

Warm-up:
200 easy
200 kick
200 pull

2 x (50-100) On 1:00 – 1:45
50’s moderate / cruise. 100’s a little harder.

Main set:
3 x 100 @ 1:40 1st 25 sprint
4 x 100 @ 1:35 Best pace
8 x 50 @ :50 Descend 1-4, 5-8

> 1 min rest

3 x 100 @ 1:35 1st 50 sprint
4 x 100 @ 1:30 Best pace
8 x 50 @ :45 Descend 1-4, 5-8 (if possible)

Cool down:
400 choice

Workout Total: 3500

This workout was provided by Podium Training Systems Coach Dave Burgess.


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About Dave Burgess

Coach Burgess is certified as USA Triathlon Level 2 and ASCA Level 3. Dave is also a US Masters Swimming Level 3 certified Coach. [Read Bio]

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